And remember that a calorie is a calorie whether it’s fat, sugar, or protein. People tend to overestimate their physical activity and underestimate their calories. So it’s important to know the truth behind common diet tips. Of course olive oil is known for having heart benefits and may even lower risk of early death. What’s more, the longer you store fresh produce, the more of its nutritional value it loses, research shows. Nothing beats picking up fresh raspberries or peas at the farmers market. Cutting out added sugars and refined carbs is probably the best thing you can do for weight control, Mozaffarian says. Workout accounts for only a small portion of your overall energy outlay; therefore, it is difficult to get more calories burned through exercising . Concentrate on healthy protein and vegetables known for their many health benefits. Rather, you should eat a nutritious snack and mini-meal every 3 to 4 hours throughout the day. This simply causes your system to attempt to hang onto what it’s got more effectively by lowering your metabolism rate, which frequently leads to binging later during the day. On the other hand, complex carbohydrates may help manage blood glucose levels and are present in certain foods such as whole grain toast, beans and lentils, oats, and some vegetables . First off, no matter how many crunches, planks, or leg raises you do, you can’t selectively melt belly fat and unveil a chiseled six-pack. Recent research shows that resistance training (lifting weights) is as effective as stretching for flexibility. Think of your muscles as elastic bands – the more you stretch and work them, the more flexible they become. Each time you do a squat, lunge, or bicep curl and move your muscles through a full range of motion, you actually increase your flexibility. The majority of your exercises should be in a full range of motion. If the person consumes exactly 3,500 calories each day, adding 1 mile of walking each day should result in a 50-pound losing weight over the course of 5 years. Proteins are essential nutrients that keep us full, aid us in creating lean muscle, and repair tissues. However, fat is a crucial element of a balanced diet, and appropriate levels of fat consumption are required to grow cells, keep the person warm, and supply energy. Yet such a strategy is often presented as though it will have effects in isolation and even among persons not participating in weight-loss programs. Therefore, the presented data are rife with circumstantial evidence, and people are not informed that the existing evidence is not compelling (e.g., breakfast consumption). In addition, interested parties do not regularly request the results from randomized, long-term studies that measure weight or adiposity as an outcome. Table 3 lists nine such facts and their practical implications for public health, policy, or clinical recommendations. According to a systematic review, virtually all studies showing associations between the risk of obesity and components of the built environment (e.g., parks, roads, and architecture) have been observational.25 Furthermore, these observational studies have not shown consistent associations, so no conclusions can be drawn. Navigating the sea of information about weight loss management can be overwhelming, especially with the abundance of myths that often overshadow facts. In fact, restrictive dieting and obsession with weight can lead to poor relationships with food, low self-esteem, and mental health issues, not to mention nutrient deficiencies and other health problems. While short-term weight loss is possible for many people, the majority eventually regain the weight they lost and often end up weighing more than they did before due to these biological defenses triggered by dieting. Millions of Americans resolve to reinvent their lifestyles by eating healthier and losing weight. That said, perhaps a more applicable focus might be the Second Law of Thermodynamics that describes the relationship between energy available to do work, and entropy, which is a measure of how much energy is not available to do work . To deny that caloric consumption is relevant to obesity is to deny the rationale and utility of two essential pillars of obesity management (nutrition and behavior). As such, it is a basic law of physics that “calories in” does indeed equals “calories out” . This First Law of Thermodynamics is sometimes characterized as mainly a “bookkeeping” law , reflecting the unalterable balancing of energy and matter. But consuming too few calories can affect more than weight loss. Setting a weight loss goal and feeling determined to improve your health is an exciting step forward! However, most nuts contain healthy fats that do not clog arteries. They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Even if someone appears to be “healthy” on the outside, obesity can still increase their risk of developing life-threatening health conditions. These myths can lead to misinformation, stigmatization, and misunderstanding, which can make it harder for individuals to seek proper treatment or adopt effective strategies for managing their weight. However, despite the growing awareness of obesity’s health risks, several myths and misconceptions about it persist. Success can be defined as better quality of life, greater self-esteem, higher energy levels, improved overall health, or the prevention of further weight gain. Exercise alone generally promotes modest weight loss; however, individuals who exercise regularly might improve their overall health independent of weight loss and are more likely to keep their weight off. To lose weight, you need to eat less calories than your body utilizes, Cardel says, so essentially it is a math equation. "Research suggests that a low-fat diet can be an effective way to lose weight, but is no more effective than other approaches,” says Cardel. “The key to successful weight loss is finding what works best for you over the long-term.” For weight loss, eating healthier and moving more works for some people—the data from our clinical trials and others demonstrates behavioral weight management programs like WeightWatchers produce clinically significant weight loss. Your body burns calories 24/7 so eating before bed doesn’t necessarily affect weight loss. The myths and presumptions about obesity that we have discussed are just a sampling of the numerous unsupported beliefs held by many people, including academics, regulators, and journalists, as well as the general public. Two randomized, controlled trials that studied the outcome of eating versus skipping breakfast showed no effect on weight in the total sample.20 However, the findings in one study suggested that the effect on weight loss of being assigned to eat or skip breakfast was dependent on baseline breakfast habits.20 The explanation may be simple — people voluntarily choosing to enter weight-loss programs are, by definition, at least minimally ready to engage in the behaviors required to lose weight. Readiness does not predict the magnitude of weight loss or treatment adherence among persons who sign up for behavioral programs or who undergo obesity surgery.11 Five trials (involving 3910 participants; median study period, 9 months) specifically evaluated stages of change (not exclusively readiness) and showed an average weight loss of less than 1 kg and no conclusive evidence of sustained weight loss (see the Supplementary Appendix). Today, bias exists against medication treatment for obesity, often thought to be due to an unhealthful lifestyle. But while cardio exercise can indeed be great for the heart and lungs, subsequent research demonstrated that age-related frailty is a leading cause of physical decline in older patients. Get treatment that targets weight gain on a biological level, plus a dietitian-led program that supports long-term weight maintenance. Reaching out to a health professional who specialises in the area of weight management, such as an accredited practising dietitian, is a safe way to set you up for success and get the right information for your better health journey. This makes complete sense, as dieting and the fruitless pursuit of weight-loss is the pervasive paradigm in our society. As someone who writes frequently about ditching dieting and accepting yourself at your natural size (ie set-point weight), I tend to receive some pushback from readers. They may be rich in fat and calories, but they also contain a good amount of protein, fiber, vitamins, and minerals. However, more recent research shows that saturated and trans fats in your diet stimulate the liver to make cholesterol, says Harvard Health Publishing. If you enjoy wine, can stick to moderate drinking recommendations, maintain a healthy lifestyle, and have a family history of cardiovascular disease, you may benefit, says Katz. Whilst reducing high processes carbohydrates like sugary snacks is beneficial to losing weight and staying healthy, eliminating all carbs including whole grains.The field of weight management is evolving–and fast.In summary, eating breakfast may very well be important for many individuals being treated for obesity; however, this may depend on the caloric and nutritional content of the breakfast.Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger.“This means working toward specific goals one at a time, and taking breaks to maintain your weight loss between them.”The longer you are overweight, the more your risk of developing disease increases. Women should still do strength training to improve strength for daily activities and bone health. Aim for at least 150 to 300 minutes of moderate-intensity aerobic physical activity per week. Any aerobic exercise such as brisk walking, badminton or leisure cycling can help you shed pounds. While daily activities may not significantly improve aerobic fitness, they still burn more calories than sitting in front of the TV or computer. Pediatric and Family Nutrition dietitian This might not make the lower fat option healthier. There are prescribed medicines for weight loss available from GP services. And the limited foods they allow can leave you lacking essential nutrients and feeling tired. Intense (or vigorous) exercise, like running and swimming, makes you breath hard and fast. If you’re exercising to lose excess weight, you may want to do more than this, and reduce your calorie intake. Eating plenty of protein throughout the day with each meal and snack is one way to help you feel fuller for longer, and build and maintain muscle while losing weight. If you've been eating a certain way your whole life and it has worked for your body, it can be incredibly confusing and frustrating when with the onset of menopause, it no longer feels effective. It is common for many women who may not have had issues with their weight to suddenly struggle to maintain or lose weight once they reach menopause. Additionally, diets like the ketogenic diet, the carnivore diet, or the grapefruit diet often promise rapid body weight reduction but may lack the necessary scientific backing for long-term sustainability. Myth 3: Fat Makes You Fat Animal studies support mother's milk as containing macronutrients, micronutrients, antibodies, growth factors and hormones that potentially benefit life-long human health, reducing the predisposition for obesity, metabolic disease, cardiovascular diseases, and neurobehavioral disorders .What weight training really does is help build up the muscle tissue in and around any fat tissue.We also identified six presumptions about the purported effects of regularly eating breakfast, early childhood experiences, eating fruits and vegetables, weight cycling, snacking, and the built (i.e., human-made) environment.Eating regular meals helps you regulate your metabolism and give your body a consistent supply of nutrients, which is vital for maintaining a healthy weight over time.Recently, the Canadian Obesity Network launched a tool called the 5As of Obesity Management (/5As) to guide primary care practitioners in obesity counseling and management.27 Minimal intervention strategies such as the 5 As (ask, assess, advise, agree, and assist) can guide the process of counseling a patient about behaviour change and can be implemented in busy practice settings.28We ask a series of health history and readiness questions to ensure you're a good candidate for our program.In each case, treatment typically includes healthful nutrition, routine physical activity, behavior modification, medications, and possibly bariatric surgery.Simple carbohydrates are found in processed meals that can elevate your blood sugar levels and cause you to gain weight when consumed in excess .“Metabolic adaptation” or “adaptive thermogenesis” refers to the reduction in resting metabolic rate with weight reduction, beyond that predicted from the loss of body weight and the corresponding changes in fat and lean tissues . Sugar-free and low-carb diets like keto and paleo are popular, which might lead you to believe that anything with carbs or sugar is bad for your health. “Made with whole grains” and “multigrain” may sound healthy, Fung says, but often they mean a product contains only a small amount of whole grains, while the rest is refined. Fung recommends cooking at home as often as possible, comparing labels and choosing low-sodium versions of packaged and prepared foods. Are you overwhelmed by daily decisions about what to eat, how much to eat, when to eat, and how much physical activity you need to be healthy? Emphasizing nutrient-rich foods is key for effective weight loss management. To effectively manage your weight, consider incorporating regular meals that include a balance of protein, healthy fats, and complex carbohydrates. This can also lead to increased hunger later in the day, causing overeating or poor food choices Fact or Fiction? The Medical Hub “Cutting out all snacks may actually backfire on a weight-loss journey.Healthful nutrition and behavior have concurrent and sentinel objectives to encourage patients with obesity to avoid consumption of, and avoid easy access to, energy dense-foods 10,11.Furthermore, it is unlikely that the lack of adequate breastfeeding will prove to be the sole “cause” of a predictable, unalterable, and predestined life-long state of obesity for the child.Studies show that heritability actually accounts for 60 to 80 percent of weight status and adiposity traits in people with obesity—even more in those with severe obesity.Many highly motivated individuals with extraordinary willpower are successful in other aspects of their lives—but can still struggle with weight and obsessive and intrusive thoughts about food or “ food noise.”But complete rest days where you just take it easy are also nice for both your body and brain.Given that many patients with obesity have limited EAT, and given the wide variability in NEAT, then this variance in NEAT may help explain much of the otherwise unexplainable interindividual variances in body fat accumulation.You need to limit the number of calories you eat every day and/or increase your daily physical activity. In short, depending on food content, variance exists in the amount of food consumed by humans, the energy content of food, and the degree food can be digested. The amount of food consumed is the sum of digestible and indigestible foodstuffs. Carbohydrates serve as a source of energy at approximately 4 kcal/gram, fats at 9 kcal/gram, proteins at 4 kcal/gram, and alcohol at 7 kcal/gram . Weight loss is a topic that is often surrounded by myths and misconceptions.Just as it is important to recognize that some widely held beliefs are myths so that we may move beyond them, it is important to recognize presumptions, which are widely accepted beliefs that have neither been proved nor disproved, so that we may move forward to collect solid data to support or refute them.Strength training is a powerful tool for anyone looking to improve their health, especially for those on GLP-1 medications.You burn calories with cardio and build muscle with strength training.Strength training can help maintain and even increase muscle mass, improve bone health, and enhance mobility and balance.Demystifying these commonly held beliefs can help put your weight management plan on the right track.While this outcome is rare, when such success does occur, then the clinician should consider acknowledging this achievement via discussion of the body composition analysis with the patient.We need to consider that losing weight is a lot more nuanced than this oversimplified mantra, and can therefore be affected by a number of factors which we'll go deeper into.Additionally, these nutrients provide adequate fuel to sustain your body throughout the day. Yes, lack of physical activity and unhealthy eating patterns are among them, but so are genetics (believed to account for over 50 percent of obesity), lack of sleep, stress, access to healthy food and affordable health care and even policy decisions. With a plethora of weight loss myths circulating, it’s essential to challenge the misleading narratives that may hinder our health journey. While these foods are nutritious and can be part of a healthy diet, they do not possess magical fat-burning properties. Reducing carbs, especially sugar, will help you lose weight but you do still need healthy carbohydrates in your diet. One healthy approach to food is to eat five small meals a day, with each meal having between 300 and 500 calories — as a general recommendation. 1 / Skipping breakfast helps you lose weight “Snacks can prevent people from getting too hungry in between meals, which may reduce overeating at the next meal.” Even though some alleged experts claim that you need to “detoxify” your body from things like the build-up of pollutants, excess processed foods, and chemicals in your home, your liver, kidneys, lymphatic system, and gastrointestinal tract already “cleanse” the body on their own. And remember, weight loss alone is not the goal — it's achieving overall health and wellness. Still, "there is no science at all that backs up that drinking more water makes you lose weight." (Learn more as we answer everything you need to know about juice diets.)"What I tell people is BMI goes out the window once you're born," says Gallien.Here, we cut through some of the bigger food myths out there to help you eat better starting today.Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses.Knowledge of these common issues obesity may help clinicians and patients improve the management of the disease of obesity.Especially in areas of the world experiencing the obesity epidemic, foods are made less healthful when they undergo “ultra-processing” to be more energy dense, when fiber and micronutrients are removed, and when foods are produced with added sugar, sweeteners, fat, and/or salt.For a breakfast that supports muscle health, energy and satiety, aim for about 20 grams of protein—one slice of toast won’t cut it.Your weight loss is slow because you consume more calories than you think. Balancing your meals by reducing the intake of high-calorie, low-nutrient options like processed snacks and sugary beverages can improve overall health and aid in achieving your weight goals. This can help to stabilize blood sugar levels and reduce hunger pangs, supporting a sustainable weight loss journey. When you skip meals, your body’s metabolism adjusts by slowing down to conserve energy, leading to reduced calorie burn. The promulgation of unsupported beliefs may yield poorly informed policy decisions, inaccurate clinical and public health recommendations, and an unproductive allocation of research resources and may divert attention away from useful, evidence-based information. This Clinical Practice Statement is intended to represent the state of obesity medicine at the time of publication. The intent is to better facilitate and improve the clinical care and management of patients with pre-obesity and obesity. This Clinical Practice Statement is intended to be an educational tool that incorporates the current medical science and the clinical experiences of obesity specialists. Over the years, the authors of the OMA Obesity Algorithm have represented a diverse range of clinicians, allied health professionals, clinical researchers, and academicians. For example, fecal microbiota transplantation from lean individuals to patients (humans) with obesity has not yet consistently led to a reduction in body mass index, despite changes in the intestinal microbiome and bile acid profiles more like the lean donor . Conversely, in patients with obesity, bariatric surgery may alter the microbiome in a manner that reduces the efficiency of extracting calories from consumed carbohydrates . Intestinal bacteria may also affect energy balance via central nervous system and other body organ signaling, including crosstalk with adipose tissue . (For clarity, 1000 calories equal 1kilocalorie, which is the most reported energy measure. If the “C” is capitalized in “Calorie,” then that is equal to 1000 calories or one kilocalorie or kcal). Lack of desire for breakfast may suggest night-time eating disorder, which may contribute to increased net total daily caloric intake 11,72. The degree of food processing is reflected in the NOVA (not a reported acronym) classification system, which groups foods according to the extent and purpose of industrial processing . Examples include many white breads, sweetened breakfast cereals, instant noodles, chicken or fish nuggets (with added breading, salt, and fat), cured meats (soaked in salt/brine, nitrates, and sometimes sugar), chocolate bars, candy, flavored and salted chips, and sweetened beverages 124,125. Other examples of healthful food processing include ensuring the food is edible (e.g., harvesting grain, shelling nuts, slaughtering livestock for food), as well as cooking, freezing, and packaging (e.g., cans). However, it fails to account for important factors that impact health, such as muscle mass and bone density.One of the most pervasive myths is that lifting weights will make you bulky, particularly for women.Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.Eating something every three to four hours can prevent you from becoming too hungry between meals, which often leads to overeating.Dieting often conjures up images of strict rules and restriction, but it’s not the only path to weight loss. Adopting a sustainable, healthy eating plan is a more effective long-term solution. Rather than depriving yourself, focus on nourishing your body with whole, nutrient-dense foods. This approach will not only help you shed pounds but also improve your overall health and well-being.They can lead to an excessive intake of vitamins and minerals; kidney problems from drinking juices of high-oxalate foods, such as spinach and beets; and bacterial infections from unpasteurized products.For expert advice about managing your weight, contact Nutrition Services at UPMC. Myth: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight. Since June 2021, the new anti-obesity GLP-1 drugs, which mimic appetite hormones in the body, have blown every other “diet pill” out of the water. In the case of obesity, we might do well to dump the actual word, which comes from obesus, Latin for something “that has eaten itself fat”—an etymology of shame. We live in what experts now call an “obesogenic environment,” with minimal physical activity, too little sleep, and round-the-clock invites to highly processed fatty, sugary food. Studies show that heritability actually accounts for 60 to 80 percent of weight status and adiposity traits in people with obesity—even more in those with severe obesity. The most important thing is eating more fruits and vegetables. Snacking takes the edge off your hunger and can work for or against you depending on what you’re eating. Carbohydrates include highly processed foods, like crackers, chips, bread, and breakfast cereal. “No matter which way you slice and dice the information, the conclusion is you should mostly eat a whole, minimally processed diet rich in vegetables, fruits, whole grains, beans, legumes, nuts, seeds, and water. Popular wisdom posits that our metabolism slows at night, automatically converting any evening snacks into fat. Moreover, we naturally get rid of toxins through our breath, sweat, urine, and feces. Detoxes, in particular, are marketed on the premise that they help the liver "reset" and work more efficiently to remove toxins we're exposed to in food and the environment. Explore Mayo Clinic studies testing new treatments, interventions and tests as a means to prevent, detect, treat or manage this condition. Some procedures also limit the amount of calories and nutrients you can absorb. When you stop taking a weight-loss medicine, you may regain much or all of the weight you lost. Before selecting a medicine for you, your healthcare professional considers your health history as well as possible side effects. Here are 20 weight loss myths debunked by Kimberly Gomer, RDN, MS, LDN, Consumer Health Digest, and Bonnie Taub-Dix, RDN, host of the Media Savvy Podcast, creator of BetterThanDieting.com, and author of Read It Before You Eat It – Taking You from Label to Table. That diet was originally developed for people who had seizures or epilepsy,” said Mo. “In some of those cases, it led to weight loss, and so people began to slap a label on it, and now it’s synonymous with weight loss. After this period of eating fewer calories than your body needs, you return to eating more calories and, more often than not, gain weight once more. The body strongly defends against weight reduction and weakly defends against weight gain. Adipocytes undergo ∼10% turnover per year, and individuals without obesity may have 25–35 billion fat cells, while individuals with obesity may have 100–150 billion fat cells . In summary, while obesity can and does contribute to a myriad of adverse health consequences, obesity as the etiology of a patient's presentational signs and symptoms is best considered part of a differential diagnosis, and not assumed to be the singular cause for every problem encountered by the patient. When the public, mass media, government agencies, and even academic scientists espouse unsupported beliefs, the result may be ineffective policy, unhelpful or unsafe clinical and public health recommendations, and an unproductive allocation of resources. False and scientifically unsupported beliefs about obesity are pervasive in both scientific literature and the popular press. Finally, we identified nine evidence-supported facts that are relevant for the formulation of sound public health, policy, or clinical recommendations. We also examined facts that are well supported by evidence, with an emphasis on those that have practical implications for public health, policy, or clinical recommendations. This Obesity Medicine Association (OMA) Clinical Practice Statement (CPS) is intended to provide clinicians an overview of 30 common obesity myths, misunderstandings, and/or oversimplifications. The number of overweight and obese children has risen dramatically in recent decades, often due to poor dietary habits, a lack of physical activity, and increased screen time. Weight bias and discrimination can exacerbate stress and make it even more difficult for people to seek help or adhere to healthy habits. Many people with obesity struggle with factors beyond their control, such as genetic predispositions, hormonal imbalances, mental health conditions, and socioeconomic challenges. In this article, we will explore five common myths about obesity, debunk them, and provide accurate information to help promote a better understanding of this serious condition. As strength and confidence increase, heavier weights can be introduced to continue making progress. This allows the body to adapt to the demands of strength training without risking injury or overtraining. For those on GLP-1 medications, starting with lighter weights and focusing on form can be a sustainable approach. Very simply, it acknowledges that good health can best be realized independent from considerations of size. Few of us are at peace with our bodies, whether because we're fat or because we fear becoming fat. Notably, the circumstances that justify drawing a conclusion of causation from nonexperimental data are rarely met in clinical and public proposals regarding obesity. Regardless of the urgency of public health issues, scientific principles remain unchanged. In this article, we review some common beliefs about obesity that are not supported by scientific evidence and also provide some useful evidence-based concepts. We ask a series of health history and readiness questions to ensure you're a good candidate for our program. Your safety is our priority, which is why we take great strides to ensure you are eligible for the Metabolic Reset. Contrary to popular belief, a gluten-free diet is only advisable for individuals with celiac disease. This includes changing the way you eat, sleep, and feel in addition to adding a workout regimen to your routine. With our science-backed approach, we’ve learned that the best way to treat biology is with biology. It’s crucial for muscle growth and repair, and if you get too little of it, your efforts in the gym won’t give you the results you want. In addition, creatine is legal and not considered a performance-enhancing drug like steroids – you can chug your creatine shake without worrying about breaking any rules. It’s safe, it’s effective, and it doesn’t mess with your hormone levels like steroids do. But hold on, you might say – testosterone is also a substance found naturally in your body. If you are one of those people without much of an appetite when you get up, it’s not that big of a deal, but be prepared to eat something healthy later on. When the infomercial says you can lose weight without changing your diet—yes, it’s too good to be true. However, a balanced diet and full-body exercise plan can help tone muscles and reduce body fat across the board. Let’s bust some of the most common weight loss myths and get back to a healthier, more sustainable approach to managing your weight. The source, whether from proteins, fats, or carbohydrates plays a significant role in how your body processes them.And so, the bigger concern when it comes to unhealthy levels of cholesterol in your body is saturated-fat-rich foods, not necessarily foods higher in cholesterol.Men typically have more muscle mass, but the fundamental principles of hypertrophy (muscle building) apply to everyone.In short, depending on food content, variance exists in the amount of food consumed by humans, the energy content of food, and the degree food can be digested.In reality, regardless of how much weight they carry, an overwhelming majority of Americans do not meet the physical activity guidelines set by the U.S.Obesity - diet myths and facts; Overweight - diet myths and fact; Weight-loss diet myths and factsIt may therefore seem intuitive that if eating dietary fat increases body fat (and blood lipids), then reducing dietary fat would reduce body fat. While some diets do advocate for restrictions, it's essential to remember that our bodies require a balanced intake of healthy foods to function optimally. Harmful diet myths have been peddled by the weight loss industry for decades. In the quest for weight loss, it’s crucial to identify myths that could hinder your progress. Instead of avoiding fat, strive for a diet that includes healthy fats, which can aid in long-term weight management. Myth: Obesity Is a Choice, and People Can Just Lose Weight If They Want To “No matter which way you slice and dice the information, the conclusion is you should mostly eat a whole, minimally processed diet rich in vegetables, fruits, whole grains, beans, legumes, nuts, seeds, and water.It's a common misconception that people with obesity are "lazy" and should "get off the couch."Even their weight won’t tell you (we’ll get to BMI, or body mass index, in a minute).Reports support and challenge the degree that that breastfeeding promotes postpartum weight loss.Increased physical exercise does not turn fat into muscle tissue; lack of physical exercise does not turn muscle into fat tissue.Breaking the efficiency mindset via implementing nutritional, physical, and behavioral inefficiencies may translate into less efficient ability to store body fat, and thus help achieve a healthier body weight.Nutrients that nonvegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein. The way you achieve this ‘deficit’ can greatly impact results. “This also gives your body the opportunity to hit targeted nutrient amounts.” “Having a minimum of 3-4 meals per day, on average, allows you to hit an optimal meal spacing timeframe and control appetite,” says Walker. “Eating your first meal within 1-2 hours of waking (and 1-2 hours of going to bed) establishes an important routine for your body,” says Walker. However, if you’ve already met your calorie-count goal for the day, this can lead to overconsumption, a lack of portion control, and may affect your sleep. This positive association is key to maintaining a long-term exercise habit. Integrating enjoyable activities into your routine can make exercise feel less like a chore and more like a lifestyle choice. Regular physical activity, such as walking, cycling, or yoga, provides numerous benefits without the risk of overtraining. Complex carbohydrates are more filling and beneficial for maintaining energy levels compared to their simple counterparts Debunking Common Weight Loss Myths. In this post, we’ll tackle some of the most common misconceptions and provide you with clear, factual guidance to support your weight loss journey. Health is holistic—it’s about how you feel, how you take care of your mental well-being, your energy levels, and how you connect with yourself—not about how much you weigh. Instead of focusing on weight loss, let’s prioritize self-care, joyful movement, and nourishing our bodies. It’s important to focus on a holistic approach to preventing and managing these conditions that considers nutrition, exercise, and mental well-being rather than placing blame on body size. Of course, consuming excess fat will inevitably lead to weight gain. Avocado, olive oil, or nuts are examples of healthful, unsaturated low fats . Furthermore, because they are still surgical operations, these treatments have substantial health risks such as infectious disease, blood clots, or lung and breathing issues . Working out provides several health advantages that are unrelated to weight reduction, so keep going to the gym, but don't overdo it. Yes, Socks for Plantar Fasciitis Exist — Board-Certified Podiatrists Share Their Top Picks So next time you stretch, remember that the main reason is to increase flexibility and prepare your body for movement, not to banish the soreness gremlin. Stay active, move around, and keep your muscles in action. The most effective way to reduce DOMS is more physical activity. Dynamic stretching involves moving parts of your body and gradually increasing reach, movement speed, or both (like leg swings). Overall, the limitation of healthful plant-based food among those living in food deserts and foods swamps is important, and is a priority to enhance health, lengthen life, and reduce illness, disability, and health disparities . Given that obesity affects 42% of US adults and given that only about 5% of US individuals live in areas identified as food deserts, it is unlikely that lack of proximity to plant-based foods is a cause of obesity for most individuals with obesity. In summary, eating breakfast may very well be important for many individuals being treated for obesity; however, this may depend on the caloric and nutritional content of the breakfast. Nonetheless, the type and degree of food processing can affect the healthfulness of foods. What are some common weight loss myths? Moreover, a lack of physical activity is also influenced by the environment in which people find themselves. Therefore, nearly every American could stand to benefit from more exercise — not just those who happen to carry more weight. In reality, regardless of how much weight they carry, an overwhelming majority of Americans do not meet the physical activity guidelines set by the U.S. It's a common misconception that people with obesity are "lazy" and should "get off the couch." "When dealing with a metabolic disease like obesity, we have to look at the whole person, not just what's on the scale, and realize it's often skewed by things beyond our control," says Gallien. "If you're invited out to dinner, let's look ahead at the menu and plan what you're going to eat." "When you start to ask yourself, 'Why?' when making food choices, the answer will tell you what your next step should be, and this is what I like to explore with patients," she says. Cortisol is one such hormone that can increase your appetite and promote cravings for food. As the host of new podcast, Juniper Digest, Amelia has been hard at work setting the record straight with science and nutrition, exploring why these weight loss myths rarely deliver on their promises. From fad diet foods to skipping meals, to demonising carbs, it can be hard to sort the facts from the fiction on your journey to better health. Though cleanse diets may result in temporary weight loss due to calorie restriction, they are not sustainable solutions for long-term health or weight management. Focus on a balanced diet rich in a variety of foods for sustainable health improvements. Discover the key benefits of home cooking and practical tips to make healthy meals that support weight loss goals without sacrificing flavor. Don’t expect nibbling to keep your metabolic furnace supercharged; it remains the same whether you eat two or six meals per day.1 2 The idea that eating multiple small meals boosts your metabolism is as outdated as leg warmers in a gym. It’s time to replace the following 21 fitness myths with fitness truths! While these foods are healthy and nutritious, they won’t magically melt fat. Here, we’ll uncover nine prevalent myths about weight loss and reveal the truths that can better guide your health journey. Explore nine prevalent myths surrounding weight loss, along with factual insights to guide your journey toward a healthier lifestyle. It requires dieters to stick to a strict, low-calorie diet of some unhealthy foods. Studies show that fat gives you a sense of fullness and adds flavor to many foods. You simply have to structure your eating throughout the day, so you’re not too hungry later on. You want to limit your intake of fat, but you don’t want to stop eating fat. But if you want to lose weight, this is important to do on a daily basis. Here are 10 popular weight-loss myths and the facts. They are more efficient fuels for your body and less expensive, too. Once you’ve reached your daily protein target, guzzling protein shakes won’t turn you into a pro bodybuilder. If you’re trying to build muscle, your protein requirements are indeed higher than the average sedentary person. But here’s the catch – your muscles aren’t like a bank account where you can keep depositing protein and expect them to grow endlessly. For individuals on GLP-1 medications, focusing on nutrient-dense foods, particularly those high in protein, is essential to support muscle repair and growth. However, it is possible to build muscle while losing fat, particularly for beginners or those returning to exercise after a break. By preserving muscle mass, strength training helps maintain metabolic rate, improves physical function, and supports overall health. Another common misconception is that cardio is the most effective exercise for weight loss. This loss of muscle can lead to a decrease in metabolic rate, making it harder to sustain weight loss over time. Stress is a common culprit behind weight gain and can sabotage even the most diligent weight loss efforts. When you’re stressed, your body releases cortisol, a hormone that promotes fat storage, particularly around the abdomen. Chronic stress can lead to long-term weight gain and increase the risk of obesity-related health issues. Additionally, lack of sleep can negatively affect your metabolism, making it harder for your body to burn calories efficiently. It can also impair your cognitive function and decision-making abilities, making it more challenging to resist unhealthy food choices. By prioritizing sleep hygiene and ensuring you get enough restful sleep each night, you can support your weight management efforts. It may sound counterintuitive, but consuming healthy fats can actually help you maintain a healthy weight. Foods like avocados, nuts, and olive oil are packed with nutrients and can keep you feeling full for longer periods of time. In fact, a study published in the European Journal of Nutrition found that participants who consumed a higher percentage of their daily calories from fat had a lower risk of obesity. The Role of Social and Environmental Factors in Weight Gain UPMC Bariatric Services is here to help if you’re struggling with obesity and want to lose weight. It can also lead to more snacking on fatty and sugary foods, which can cause weight gain. In these cases, eating before bed can hinder weight loss. Here are some common weight loss myths and facts to dispel them. For more information about obesity and maintaining a healthy weight, go to CDC.gov/obesity. While the concept of ‘calories in vs calories out’ is fundamental in weight management, the source of those calories can significantly impact your health. Regular, balanced meals are essential for maintaining energy levels and supporting healthy metabolism. Accepting your body as it is while prioritizing behaviors that make you feel strong, energized, and happy, regardless of your weight, is a better indicator of improved health. You can spread these sessions out over the week and even do short, 10-minute spurts of activity 3 times a day on 5 or more days a week. Most dairy products, such as milk and some yogurts, have added vitamin D to help your body use calcium, since many Americans don’t get enough of these nutrients. Read about food portions and how much food is enough for you. Centuries ago, out in the wild, we needed our fat stores to survive. Just keep up your appointments with a healthcare provider in case you develop any of those conditions. “But I think it’s more complicated,” says Wadden. “Just because someone doesn’t look the part, I shouldn't give them a pass and assume that their body systems are functioning in a way that’s ideal.” Myths About Weight Management and Obesity, Debunked Shown examples of the variance in kcal or Calories of foods per 100 grams of each food. The caloric intake of foods is not only dependent on the amount of food, but also the caloric density of food. Energy expenditure myths (“Move More”) are addressed later in this Clinical Practice Statement. In short, over the past decades, including the past 10 years, body weight has increased , with little to no evidence that this weight gain is due to a loss of global will. Current dietary guidelines suggest that fats should account for 20-35% of total caloric intake. Choosing nutrient-dense snacks can prevent excessive hunger and potential overeating during mealtime. A study in Cell Metabolism highlighted that late-night eating contributes to higher hunger levels. In fact, research indicates that whether or not you eat breakfast has minimal impact on weight control. It helps you burn calories and is a valuable tool to lose weight, but it’s not the only one nor the best one.Although existing data indicate that breast-feeding does not have important antiobesity effects in children, it has other important potential benefits for the infant and mother and should therefore be encouraged.All you have to do is pick up those weights regularly.There are so many diets, weight loss strategies, and lifestyle plans being touted by experts, influencers, and weight loss warriors sifting through all the information can be overwhelming and downright confusing.There are also several biological factors and genetic conditions that can contribute to weight gain, such as hypothyroidism and PCOS.Less efficient physical exercise techniques can increase energy expenditure (e.g., not holding treadmill handles).Other interventions that can affect “calories in” include impaired carbohydrate intestinal absorption such as through alpha glucosidase inhibitors (i.e., acarbose) and impaired fat intestinal absorption such as through gastrointestinal lipase inhibitors (e.g., orlistat). From a body fat standpoint, common fat assessment metrics include percent body fat, android fat, and visceral fat. BMI has limitations in assessing adiposity in those with increased muscle mass (i.e., body builders) and those with decreased muscle mass (i.e., sarcopenia), as well as regarding those of different races, different sexes, and pre-versus postmenopausal status 8,17. Obesity is a serious medical condition that is often misunderstood due to the prevalence of myths and misconceptions. Parents, schools, and communities play a crucial role in helping children develop healthy habits from a young age. Examples of processed foods often considered healthful include olive oil from olives, and dark chocolate . For example, foods are often “processed” prior to being sold or eaten e.g., frozen, canned, smoked, dried, baked, or pasteurized (i.e., treated with mild heat to kill pathogens such as bacteria). That said, some processing of foods is often necessary to make foods more healthful. “When you consume fat in the context of a balanced meal or snack that’s appropriate for your calorie needs, it can actually promote weight loss and weight maintenance,” Cording says. A general rule of thumb is to eat every four to five hours with balanced foods. If you’re considering a diet that limits a specific food group, it’s probably not a plan that can be followed long-term. For example, some medications that are used to help someone with physical or mental illnesses may cause weight gain which can lead to obesity. While poor diet and lack of physical activity can contribute to obesity, they are not the only factors that can cause it. This not only hinders weight loss, but can also lead to weight gain once you resume regular eating patterns, as your body tries to store more energy. Reducing carbs—especially sugar—will help you lose weight, but you still need healthy carbohydrates in your diet, primarily from non-starchy veggies and legumes (beans). Consuming fewer calories, cutting refined carbohydrates, eating more proteins, vegetables, and fats, and moving your body will aid in losing weight fast. "Carbohydrate-rich foods, such as vegetables (including beans and peas), fruits and whole grains, are the foundation of every healthy eating pattern." Eating regular meals helps you regulate your metabolism and give your body a consistent supply of nutrients, which is vital for maintaining a healthy weight over time. Whether by eating less, moving more, or a combination of the two, weight loss is achievable in theory. On paper, nutrition for weight loss is simple — burn a greater number of calories than you consume. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). Fertility and Reproductive Health dietitian It’s about consistency, balance, and tuning into your body. These small additions enhance flavour, support energy, and help keep you satisfied—without sabotaging your goals. The issue isn’t the fat itself, but the type and amount. But fats are essential—they help absorb vitamins, produce hormones, and keep you full. Myth 2: Drinking Water Helps You Lose Weight Dairy products have many nutrients your body needs. Three ounces of meat or poultry is the size of a deck of cards. One-half ounce of mixed nuts has about 84 calories. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper. And remember, weight loss alone is not the goal, it's achieving overall health and wellness. Drinking a glass of water before eating a meal can be a useful mindfulness trick, Sandon admits, and hydration is very important for overall health. As a general rule, “what you eat, not when, makes the difference," says Jim White, R.D., a registered dietitian in Virginia Beach, Virginia. "Calories have the same effect on the body no matter when they are consumed." Skipping breakfast and eating a late dinner (around 9pm) was linked to higher hunger levels and lower average calorie burn throughout the day. What research published in the American Journal of Clinical Nutrition shows is that whether you eat or skip breakfast, it doesn’t make a difference for weight loss. We identified seven obesity-related myths concerning the effects of small sustained increases in energy intake or expenditure, establishment of realistic goals for weight loss, rapid weight loss, weight-loss readiness, physical-education classes, breast-feeding, and energy expended during sexual activity. For many people with obesity, working with a healthcare provider or a registered dietitian is essential for creating a safe, personalized, and effective weight management plan. Thus, for some people (especially those who have already lost some weight), simply putting more effort into a weight-loss program will not always result in additional weight loss given the different compensatory adaptations to weight loss.12 For example, the decrease in energy expenditure that occurs during weight loss is highly variable between people and might dampen efforts to lose additional body fat. The strong biological response to weight loss (even the recommended 5% to 10% of baseline weight) involves comprehensive, persistent, and redundant adaptations in energy homeostasis that underlie the high recidivism rate of obesity treatment.12 The multiple systems regulating energy stores and opposing the maintenance of a reduced body weight illustrate that fat stores are actively defended. Unhealthy diet and physical inactivity are the “big 2” on which almost all preventive and therapeutic programs for obesity are focused, thereby neglecting other possible contributors to excess body weight. When it comes to dietary fats, unsaturated fats are your best friend at mealtime. Essential fatty acids like omega-3s are crucial for heart health, brain function, and inflammation control. Examples include foods such as white bread, white rice, white pasta, cereals, pastries, and other desserts. There is no one-size-fits-all method for losing weight or achieving your health goals. Eating something every three to four hours can prevent you from becoming too hungry between meals, which often leads to overeating. But if you prefer to have your first meal later in the day, don’t worry, it won’t ruin your weight-loss progress. "They consistently think they've worked out more and consistently think they've eaten less." "If you stop training, you actually do get noticeable de-conditioning, or the beginnings of de-conditioning, with as little as seven days of complete rest," Arent said. That said, women produce less testosterone on average than men do, and studies suggest that hormone plays a role in determining how we build muscle. If you want a strong core - especially the kind that would give you six-pack-like definition - you need to challenge all of these muscles. Cortisol is also an appetite stimulant, meaning when we're stressed, we're more likely to feel hungry and reach for comforting foods like unhealthy snacks and junk foods to help us manage this feeling. However, the quality of calories matters just as much as the quantity and a diet composed primarily of nutrient-poor foods can lead to chronic illnesses such as digestive and kidney diseases. One common thread running through weight loss industry trends is the idea that cutting out whole food groups, such as carbohydrates or fats, is the key to losing weight. Stop eating these five foods! "It's this access to healthy food — including cost — that drives a lot of the decisions and choices we make, and it can ultimately make people feel like they can't get a handle on their health." Explore how prescription weight loss medications work, their safety, and the FDA-approved options available to effectively manage obesity. The source of calories matters; nutrient-dense foods like fruits and vegetables provide benefits that differ significantly from empty-calorie options like sugary snacks. Consuming moderate amounts of healthy fats, such as those found in avocados, nuts, and olive oil, can promote satiety and support weight loss. “If you’re eating certain foods that wreak havoc on your hormones, it will probably negatively impact your energy and ability to work out,” she says. While diet and exercise certainly play a role in someone’s health, it is not the sole cause or treatment for obesity. What do all these myths have in common? Élodie Robillard, a nutritionist dietitian in Quebec City, explains that while this combo is a classic, it’s not quite enough to sustain you. Your needs vary depending on your hunger, physical activity and day-to-day routine. Elsa Rochette, a nutritionist dietitian in Quebec City, says this myth is common. That said, the commonly cited 3500 Calories per pound of fat is blatantly misleading in how it is often applied to predicting the effects of long-term body weight effects of energy deficits (i.e., hypocaloric dietary intake or increase in physical activity). In other words, when patients treated for obesity undergo longitudinal body composition analyses, it is common to find that patients lose both fat and muscle. Especially in areas of the world experiencing the obesity epidemic, foods are made less healthful when they undergo “ultra-processing” to be more energy dense, when fiber and micronutrients are removed, and when foods are produced with added sugar, sweeteners, fat, and/or salt. However, many foods are highly “processed” in a way that makes them more energy dense, less nutrient dense, more efficiently absorbed in the intestine, and generally less healthful in patients with overweight and obesity .